Warm up:
Run around block (really tried to feel this one out...hoping that the hamstring is OK for things like running)
3 Rounds
Wall Climb
Crab Walk - um...zomg I don't like these.
3 Rounds :30 Each
Ring Support
Handstand Hold
Bar hang - see feelings on Crab Walk
WOD 1:
"JT"
21-15-9
HSPU
Ring Dip
Push Up
Made it through 9 HSPUs before the 15 min cutoff @ Rx. I looked at this and thought that I could finish, even though I knew the rings dips were going to be the hardest part of the combo. Made it through the first round feeling OK (was surprised how hard the push ups were even though my mind was ready to knock out 10 in a row), but the 15 was just awful. Ended up doing the ring dips 2 at a time and really had to talk myself through the last 9 of HSPUs. Would have liked to see what my time would have been if I was given no time limit on this. Big ups to Walker for smoking this one!
WOD 2
21-15-9
Pull Up
Ring Row
Toes to bar
Time: 12: 14 - Rx
Well...these all sucked. Straight off the bat, the pull ups were difficult, and I crapped out at around 12. Grip strength sort of fell apart on the T2B and was only able to string about 5-6 together before having to hop off and re-grip. Thanks Ryan for pushing me at the end....always fun racing you to the finish! I can hardly hold my pencil right now...holy forearm burner. The 21-15-9 scheme is always such a mindfuck when it comes down to doing it.
Right hammy is sore beyond all belief. Not sure if this is related to the lower back recovery, but I'm literally struggling with it. Anyway, focused primarily on upper body since doing deadlifts and squats just didn't seem like a good decision.
Spent a lot of time with the lacrosse ball to try and iron some of that nastiness in my glute out.
Decided to go in after all with the pure intention of just trying to stay active and not lift heavy.
Warm up:
3 rounds of Cindy (did last round with C2B instead)
Skill: Muscle up
Let's not talk about it. I still don't have one..
Skill: Hang Power Clean
5x3
3 @ 45#
3 @ 65#
3 @ 75#
3 @ 80#
3 @ 80#
Felt OK picking the bar off the ground, and doing the 3 reps felt OK too, but setting the bar back down was probably the most difficult part. Glad I cut this off and didn't do more.
WOD:
5 rounds
10 HPC (95#/65#) - Scaled to 45#
10 Ring Push ups - Increased to 15 ring push ups to compensate for the light weight
Time: 6 something. wasn't really paying attention
Overall, this was a fairly mediocre day for me. A little bit of a ego let down with not getting a muscle up. On the other hand, Lindsay S. and I will be running in the Nike Women's race this year in October...YAY for running
Saw Dr. Dan yesterday, told me that I need to take a lacrosse ball to my glutes. Came in this morning and did just that, and almost started crying. Hamstrings are STILL really sore, which somehow manifested itself into a sore right hip flexor and left lower back soreness. I'm a mess. Seems like my core strength needs some working.
Warm up:
5 rounds
200m sprints, rest 3 minutes in between
Form felt GREAT the first 100m and then sort of got soft after that.
Stretching:
Couch Stretch
Splits
This REALLY exposed the hamstring tightness. I mean REALLY.
WOD:
AMRAP 25 minutes or 5 rounds
300m row
30 Box Jumps (24"/20") - did BURPEES instead. what an awful idea.
30 OH Walking Lunges (45#/35#)
Total: 4 rounds + 150m row
Given that box jumps still sort of aggravate me, I thought it best to find an alternative to box jumps for something I could do 30 times. At the time, burpees seemed like a great idea, but after round 2, this was straight awful. Lower back seemed fairly unhappy after the workout...thinking about maybe taking tomorrow off just to add one more day of rest again.
Glutes and hammys are REALLY sore right now. Back felt a little tight this morning, but I still wanted to head into class this morning.
Warm up
400m run
3 rounds:
10 ring rows
15 ab-mat sit ups (did 2 rounds with the PVC behind the neck)
10 dislocates
15 OHS
Skill: Muscle snatch
10-8-6-4-2
10 @ 20#
8 @ 22#
6 @ 25#
4 @ 30#
2 @ 32#
2 @ 32#
Used the 15# bar for these and thought it'd be a walk in the park. Not. My hook grip has gotten SO weak since being off the barbell and it absolutely shredded my soft/sad hands.
WOD:
AMRAP 8 minutes
8 Hang Power Snatch (95#/65#) - Scaled to 55#
8 Wall Ball (20#/14#)
Rounds: 5 + 8
Not a chance I was going to a) blow through this and go balls to the wall and b) doing it at Rx. Each hang power snatch was carefully thought over, and even pulling the bar off the ground was something I made sure I spent a lot of time on. Didn't rush through this, and tried to really listen to my body as I was doing this to make sure I wasn't going over the top. I'm pretty proud of myself of maintaining a level of consciousness and self control to ensure that I'm not screwing anything up again. Back does feel a little sore after this, but I guess that is to be expected. Glad that I crossed off another milestone in getting back to being healthy again!
Slow and steady pace working up to the 120#. Felt strong, lower back held up the entire time. Utilized a lot more glute activation than what I remember.
So, this was really important to me. I've been saying how I've got a HUGE fear of getting back onto the barbell, particularly deadlifts since that's what did me in the second time. Being able to mentally get through these sets was such a great feeling. Glad I cut it off at 125# before I started feeling too good about things.
Split squats
5R/5L @ 20#
5R/5L @ 25#
Box Jumps (no rebound): 7 and then had to stop.
Apparently box jumps still aggrivate me, so I cut things off right after this.
Decided to reincorporate running into my weekly routine since I think I'm healthier and stronger (helps that it was GORGEOUS outside this morning and the idea that TM and potentially NWM aren't too far away)
Distance: 4.5 miles
Pace: ~9:35-45/mile
Course: Pacific/Webster --> Polk --> Wharf Bridge (where they shoot off the fireworks) --> Pacific/Webster
Not overly hilly, but enough to make me tired. Man. I need to start running more...
Passed on doing the Baseline again...I think twice in one week is more than enough
3 rounds of Cindy
Strength: Press 2x who knows
Worked with Molly on this, and we probably did one too many rounds but didn't really care.
Maxed out on this at 75#...which sort of makes me sad since I know that used to be a warm up weight for me. That being said, Molly reminded me that what's important is what's going on now, otherwise I'll literally drive myself nuts. Started feeling a little weird after doing this for so long at 75# and dropped it down to 65# to save myself.
Still not ready to do any barbell work from off the ground just yet, so I used the rack for the push press. Pretty glad I did that since I was completely beat after the first row. That last row was absolutely awful and legs felt like jello. Tried to beat out Molly but came up short, but glad I got to see you
Good workout, definitely sucked the life out of me for those 14 minutes.
Back in AGAIN? WHAT?! I must be feeling pretty good
Lower body (not anywhere specific) was pretty sore from the last two days. Sort of got duped into thinking there'd be a chance to get a muscle up this morning but was foiled when I saw overhead squats. So instead of getting a muscle up, I crossed off another milestone: first workout with a barbell, post-injury.
Baseline: 5:02....SO CLOSE! Tried to break up the squats into 10's but felt like jello after about 2. Picked up some time on the abmat situps based on a small tip George Anne gave me. Thanks! Felt my grip go on the last few pull ups and wanted to be legit about it, so I stopped. Should have looked at the clock and tried to push through. Will try this again maybe Thursday.
Strength: 5x5 OHS
5 @ 35#
5 @ 55#
5 @ 65#
5 @ 65#
5 @ 65#
Crazy how hard these feel. I can't remember the last time I did overhead squats, and the last time I had a barbell over my head was in January. Insane how much your body changes in a short amount of time. Glad I kept it at 65#, and encouraging to know that 75# won't be all that bad.
Modified this slightly to do the OHS from the rack. Not quite ready to do anything from off the ground or even in the hang just yet, let alone in a WOD. Still felt challenging, and glad I did the burpees instead of the wall balls (main enemy #1). Took my time on these and really focused on trying to make each rep count, so I know my time was slower than some of the times in the 6AM class. Back feels OK, maybe a little tender after this.
500m row
10 air squats
10 sit ups
5 push ups
5 pull ups
Baseline: 5:12! Holy smokes! Last time I did this my time was 5:43. Really awesome considering I haven't been in the box but have continued to keep up a certain level of fitness. Definitely think I can get this to be around 5 minutes, but cracking it will definitely be challenging. George Anne mentioned that my air squats could be faster, so I'll try and push it on those a little more.
Strength: Weighted push ups
5x5 @ 25# plate
Liked doing these, definitely felt like it was challenging but very doable. Curious to see what one set using 35# feels like.
WOD:
10 -->1
C2B
Box Jumps (30"/24")
GHD sit ups
Time: 13:30
Used a black band on the C2B otherwise I would probably still be doing the WOD. Aaron recommended it to ensure full range of motion, and I have to admit, using the band on this was still incredibly challenging. Haven't tried box jumps at all since being hurt, so no rebounding. 24" feels super high. Haven't done GHD in awhile, pretty sure the abs and legs will feel this one tomorrow too.
115# felt pretty easy, so I know I could probably go up a little bit more. I didn't have a spotter at 115#, so rather than game it and try without one seemed a little too risky. Will this another day.
Tabata Hollow Rocks (ps. I have this AWESOME iPhone app that has a Tabata timer on it. AMAZING!)
Score: 8. BURN.
Cash out:
1000m row
1 mile sprint
Didn't really time it...but it felt like max effort.
Productive day today...starting to feel strong again
04/12 - Woke up late, didn't make it to class...punishment = 24 hour Fitness....
Foam roller
DB lunges (R/L)
5@25# .(JavaScript must be enabled to view this email address)#
5@30# .(JavaScript must be enabled to view this email address)#
Entertained going up one more time, but things were getting questionable at 32.5# towards the end.
2K row: 10:24
BLEH. Rowing really slows me down...tried to pace this one, and probably went too slow in the beginning and started pushing to go faster too late. Nice little leg day to cap off yesterday's shoulder activities.
Troubling that I also can't do a regular muscle up and jumping muscle ups felt a little too easy. Did 30 of them and then tried to figure out how to get the regular one with the remaining time. Sigh. This skill continues to elude me.
WOD #2:
10 --> 1
1 --> 10
T2B
Burpees
Time: 8:48 - Rx
Felt strong on the T2B, except for the end where my grip strength was completely shot. The burpees are actually what tanked me, especially in the 5-7 rounds. Felt good trying to push myself to keep on going despite the fact that my body hated being worked. Good class, missed seeing Aaron.
Opted out of the workout since it was heavy a sandbag thruster/prowler WOD...just can't seem to shake my phobia for the barbell just yet. Created my own workout:
4 rounds not for time
10 butterfly pull ups (kipped what couldn't be butterflied...the point was to get 10 in a row each time)
20 push ups
10 T2B
15 air squats
Aggregate time must be under 3:00, inclusive of the 1:00 rest.
Time: 2:30
Holy balls. I mean really...I saw stars after this, fell straight into the fetal position, and was laid out for a good 10 minutes after this was over. Everything in me was on FIRE. Great little workout, definitely had a situation where my fitness REALLY hurt.
